Digestive problems are a common occurrence in our lives, often showing up as bothersome issues like upset stomach, gas, indigestion, nausea, constipation, or diarrhea. While these occasional disturbances may be tolerable, when they begin to recur frequently, they can significantly disrupt our daily routines and overall well-being. Fortunately, the good news is that by making some simple adjustments to our diet, we can enhance the health of our gut and alleviate these digestive concerns.
This post will explore a variety of great foods that can be beneficial for digestion, helping you pave the way toward a healthier and more comfortable lifestyle.
Grains come from the seeds of grass-like plants called cereals. For a grain to be considered whole, it must contain the entire kernel, including the bran, germ, and endosperm.
Whole grains high in fiber include quinoa, oats, farro, and whole wheat products. These grains' dietary fiber can enhance digestion in two different ways.
First, fiber aids in stool bulking and can alleviate constipation.
Secondly, certain grain fibers function as prebiotics and nourish healthy gut bacteria.
Despite the growing popularity of low-carb diets, omitting grains may not be healthy for the beneficial gut bacteria that rely on fiber.
Magnesium, which is abundant in green vegetables, aids in the contraction of the muscles in your digestive system, assisting in the relief of constipation.
Brussels sprouts, Spinach, broccoli, and other leafy vegetables are some of the most frequent dark-green vegetables that provide this benefit.
In addition, according to a 2016 study, green leafy vegetables contain a unique sugar that nourishes the beneficial bacteria in your stomach. This sugar is believed to help digestion while inhibiting the growth of disease-causing bacteria.
Fructose, the sugar in fruit, can cause gas and bloating in some people, so cutting back on your intake may help. Some fruits, including pears, apples, and mangoes, are particularly high in fructose.
Citrus fruits like oranges and grapefruit, which contain less sugar, are better tolerated and less prone to upset the stomach. Bananas are another low-fructose, fiber-rich, and inulin-containing fruit that promotes the formation of beneficial gut bacteria.
Yogurt is made by fermenting milk, often using lactic acid bacteria. To keep your gut healthy, it contains probiotics, beneficial bacteria that naturally inhabit your gastrointestinal tract and aid digestion.
Although probiotics occur naturally in the gut, increasing your consumption of foods such as yogurt can aid digestion. Probiotics can assist with digestive problems such as bloating, diarrhea, and constipation. They have also been found to aid digestion of lactose, or milk sugar.
Not every yogurt, however, has probiotics. Look for "live and active cultures" on the packaging while shopping.
Peppermint, which belongs to the genus Mentha, is found all over the world. It has been demonstrated that the essential oils in peppermint leaves, which are used to make peppermint oil, can help with stomach issues.
The oil contains menthol, which may alleviate IBS symptoms such as stomach discomfort, bloating, and bowel movement problems. Your digestive tract's muscles appear to become more relaxed as a result of the oil, which may enhance digestion. Additionally, peppermint oil can alleviate indigestion by speeding the flow of food through the digestive tract.
By accelerating the movement of food from the stomach to the small intestine, ginger minimizes the risk of nausea, heartburn, and stomach pain.
This delicious tropical fruit papaya includes an enzyme known as papain. It facilitates digestion by aiding in the breakdown of protein fibers. Although it is not essential to your diet, it might facilitate the digestion of protein.
Constipation and bloating are two IBS symptoms that papain may potentially help with. Due to its digestive properties, it is frequently utilized as the primary enzyme in digestive supplements.
Pectin, a soluble fiber, is found in apples. Pectin is not easily digested in the small intestine. Instead, it is sent to the colon, where it is broken by beneficial bacteria.
Because it increases stool volume, it is widely used to treat constipation and diarrhea. Intestinal infections and colon inflammation are also reduced.
Chia seeds are high in fiber, which allows them to produce a gelatin-like material in your stomach when consumed. They function as a prebiotic, promoting the growth of beneficial bacteria in the digestive tract and healthy digestion. Their high fiber content promotes bowel regularity and good stools.
An aromatic herb with long green stalks, fennel is used to flavor dishes. Its fiber content aids in the prevention of constipation and promotes regularity in the digestive tract.
Additionally, fennel has an antispasmodic substance that calms the smooth muscles throughout the digestive tract. This act can reduce digestive issues such as flatulence, bloating, and cramps.
Inflammation in the gut is common in people with digestive disorders, dietary intolerances, and inflammatory bowel disease. Omega-3 fatty acids may aid in reducing inflammation and thereby improving digestion.
It's a fermented tea. Black or green tea is combined with appropriate strains of bacteria, sugar, and yeast and then fermented for at least a week.
Fermentation results in an abundance of probiotic bacteria, which can benefit gut health. In addition, research on mice suggests that kombucha may help repair stomach ulcers.
Kimchi, which typically consists of fermented cabbage, may contain other fermented vegetables. It contains probiotics, which aid digestion and stimulate the growth of beneficial bacteria in the colon. The amount of probiotics increases as kimchi ferments for a longer period.
Additionally, kimchi contains fiber, which adds weight to stools and helps gut health.
If digestive problems keep you awake at night, these foods could be worth a try. Most digestive problems can be reduced or even eliminated by including the foods listed above in your diet! Try them for a month and see for yourself.